Widespread CrossFit – CrossFit


Warm-up (No Measure)

500m Row or 400m Run

10 One Leg Glute Hip Raises Each

20 Banded Good Mornings

20 Walking Lunges

20 Banded Good Mornings

10 X-Band Walks Each


Box Squats (3 Reps Every 90 Seconds For 8 Rounds)

Weight @ 65% for all sets. Loads should be light so reps are fast and explosive, no grinding of reps. Wide stance, keeping shins vertical. Sit back on the box to, lose momentum. but keeping midsection engaged. Superset with 10 banded pull throughs (green band).


Metcon (Time)

400m Run

21 Deadlifts (225, 155)

300m Run

15 Deadlifts

200m Run

9 Deadlifts
Should be about 90% effort. Shooting to keep deadlifts to 2 sets max. Use run for recovery focus on getting breathing under control.

Categories: wod

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